Monday, 23/12/19

22 Dec Monday, 23/12/19

**Additional times available today. The CFK Christmas WOD will also be programmed for tomorrow (Tuesday) in case you miss it today (Monday), as well as a different Option B.

Class schedule:
– 5am, 6am CrossFit
– 7am Open Gym
– 9.30am CrossFit
– 5pm CrossFit
– 6pm Open Gym

A)
12 Days of CFK Christmas (2018 and 2019 edition)

– perform the rep scheme as per the song
– compare to 24/12/18 

1 Cluster (40/25kg) (^52.5/35kg) (^^65/45kg)

2 Front Squats (40/25kg)

3 Shoulder-to-Overhead (40/25kg)

4 Hang Power Cleans (40/25kg)

5 Deadlifts (40/25kg)

6 Pushups

7 Pull-Ups

8 Wall Balls (9/6kg)

9 Toes-to-Bar

10 KB Lunges (24/16kg)

11 KB Swings (24/16kg)

12 BOTP or Bar M-U or 120m Farmer Carry (24/16kg)

or

B)
Superset:
12-11-10-9-8-7-6-5-4-3-2-1
Back Squats
Dumbbell Strict Presses